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SLG 1.3 Introduction To The Principles of Training

This document provides an introduction to the principles of training for physical fitness. It discusses the key principles of overload, specificity, reversibility, and variation. It explains how to apply the overload principle using the FITT framework - frequency, intensity, time, and type. Examples are given for applying each principle to strength training and cardiovascular training. The document concludes that to achieve full fitness, one needs to incorporate physical activity following the principles of training into a well-programmed fitness plan.

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102 views4 pages

SLG 1.3 Introduction To The Principles of Training

This document provides an introduction to the principles of training for physical fitness. It discusses the key principles of overload, specificity, reversibility, and variation. It explains how to apply the overload principle using the FITT framework - frequency, intensity, time, and type. Examples are given for applying each principle to strength training and cardiovascular training. The document concludes that to achieve full fitness, one needs to incorporate physical activity following the principles of training into a well-programmed fitness plan.

Uploaded by

redox francisco
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Subject Code: Physical Education 3 Group Oriented Activities in Sport and Leisure Education 1

Module Code: 1.0 Physical Fitness


Lesson Code: 1.3 Introduction to the Principles of Training
Time Limit: 30 Minutes (1 meeting)

Components Tasks TAa ATAb

After completing this guide, you are expected to:


Target ● Identify the different principles of training; 1 min
● Explain each principle of training and its importance to
achieving fitness; and,
● Apply each principle in a fitness program.

Physical fitness is to the body frame, what fine tuning is to an engine.


Hook It allows us to work up to our potential. Fitness is often described as a 5 mins
condition that helps us look, feel and do our greatest. Lastly, it's the
ability of the human body to function with vigor and application,
without undue fatigue, and with ample energy to have interaction in
leisure activities.

Crook (2017) explains that the body functions by the integration of


muscular systems. From moving of the body parts, walking, doing
household chores, or school tasks to the moderate and vigorous
physical activities, our muscular system is engaged thus, the muscles
require lots of energy and healthy and steady supply of oxygen and
nutrients.

The greatest way to attain beneficial results in exercise and fitness is


to follow a well thought plan and should be well organized as well,
such as “I’m thinking of running 5 miles every day” or “I’ll lift the
heaviest weight I can every time I’ve got strength exercises.”

Our body may be a complicated device that reacts to certain stimuli in


specific ways, while our brain is consistently functioning to protect the
body from risks – like an excessive amount of stress on the tendons
and muscles as a result of ceaseless full-scale exercise.

Ignite In order to attain the most of your training, you should apply the basic 10 min
training principles - overload, specificity, reversibility, and variance.

A. Overload

The Principle of Overload together with the F.I.T.T. Principle act


collectively because the ability of the body to adapt, the strains placed
on it must be slow and progressive as time passes so as to attain
maximum fitness gains. These conditions must be applied gradually,
because if you do it abruptly, this will force the body to respond
unfavorably to undue stress.

It is technically imperative to diverge your program of exercise, as well


as the intensity and duration training activities to obtain improved
results. This is exactly where we play the F.I.T.T. Principle's part . Four
areas wherein a heightened workout or activity is made so as to
gradually overload the body so it adjusts within the desirable means.

Physical Education 3 | Page 1 of 4


The acronym F.I.T.T. represents Frequency, Intensity, Time and Type.

Frequency means how often an exercise/activity is performed.


Providing the body merely enough stress as well as time for adaptation
and healing to occur, should be put into balance.

Intensity is the measure of exertion completed in a particular exercise.


A proportion of adequate intensity and to burden the body (adjustment
time) should be maintained to avoid overtraining.

Time (duration) refers to the continuance of the activity session. It’s


the combination of intensity and kind.

Type refers to the kind of activity performed – flexibility training,


aerobic, strength training or a combination of the three. The kind of
exercise or activity is leveled with the Specificity Principle.

The table below shows how the Overload Principle in the F.I.T.T.
format is applied in strength and cardiovascular training.

Strength Training Cardio Training


Gradually Increase the Gradually Increase the
number of exercise days number of exercise days
Frequency
Ex. Push ups 2days/wk Ex. Swimming 2days/wk
to 3days/week to 3 days/week
Gradually add more on Increase rate of the activity
the number of repetitions for a given time or
Intensity for a given load distance
Ex.leg raise -8 reps to 10 Ex. 1km - 60 min to 45
reps to 15 reps min to 30 min
Increase the number of Increase length of workout
sets or distance
Time
Ex.Squats- 2 sets of 8 Ex. Jog - 45 min to 50 min
reps to 3 sets of 8 reps to 60 min
Type
(free weights, Execute a variety of
weight exercise for the same Execute another type of
machines, muscle group exercise, ex. running to
resistance Ex. Backward lunges to cycling to swimming
training, own Squats to leg press
body weight)
Table 1.3.1. Sample Strength and Cardio Training following the Overload and FITT Principle

B. Specificity

-should regard your abilities as well as the sport you're into. You ought
to improve the core group which you employ predominantly (i.e.
practice 400 m to 800 m run if you’re a middle-distance runner) as well
as the fitness and ability factors most vital to your sport, as an example,
flexibility, balance or muscular strength. The Principle of Specificity
states that the exercise must be in consonance with the muscle group
that should be improved.

Example 1. If your objective is purely maintaining general fitness,


narrow down on total body strength, aerobic activities , a healthy diet
and rest or sleep.

Physical Education 3 | Page 2 of 4


Example 2. If you're a cyclist needing to shorten your race times,
consider motion exercises in your program.

Example 3. If you’re a triathlete training for a 70.3-mile race, build up


on longer time interval training activities at an endurance rate.

C. Reversibility

Developed scope of movement is attained and preserved by orderly use


of movement activities.

Example: If an runner suspends his/her running exercises for 6


months, his/her scope of movement will decrease as compared to those
maintained by his/her other physical activities.
When practice discontinues the practice effect will halt It will slowly
decrease to around one-third of the speed of attainment.

D. Variation

Introducing the body to a completely new activity will bring out a


deepened execution of skills and can decrease the risk of injuries, over-
training, introduce variety, and assist in keeping the intensity level of
training. Redefining the load, quantity, frequency, workout variety,
and relax time can be a performance enhancer.

Try to vary your training to offer your body a unique challenge.


Remember a change is nearly as good as a rest. Many professional
athletes will play a very different sport in-between their main season,
to stay their fitness up whilst still having a rest!

Example: Cardio Exercise: biking - frisbee - sweeping the yard

Navigate Create a fitness plan based on the given components: 7 min

Component Frequency Interval Time Type

Aerobic endurance

Muscular Strength

Flexibility

Power

Muscular
Endurance

In summary, we can conclude that to become fully fit, one should be


Knot physically active. And to ensure that your activity is safe and effective, 7 min
it should be well-programmed, integrating the Principles of Training.

Physical Education 3 | Page 3 of 4


Activity: Complete the table below to apply the FITT principle of
fitness.

F Beginner
How often?
Moderate to
High

I Beginner
How hard?
Moderate to
High

How many Beginner


T reps? How
many sets?
Endurance:
How much
Moderate to
time between
High
sets?
Strength:

T What kind of
Exercise?

References:

Crook, J.R. (2017, April 17). The 5 Principles of Training: Why We Do What We Do. Retrieved from
http://business.fit/5-principles-training/#ixzz6V85mHUR9

Dragonfly Fitness and Nutrition Coaching. (2018). Health and Fitness. Retrieved from https://dragonfly-
fitness.com/2018/08/08/the-5-basic-principles-of-fitness

SlideShare . (2013, November 12) . Published in: Education, Health & Medicine . Retrieved from
https://www.slideshare.net/mseij1/5-principles-of-training

Teach PE : Physical Education and Sports Coaching. (2020). Fitness and Training. Retrieved from
https://www.teachpe.com/training-fitness/principles-of-training

Physical Education 3 | Page 4 of 4

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